Half of Americans down at least one sugary drink a day, and some guzzle more than 567 calories’ worth—that’s almost the calorie equivalent of a Big Mac in a glass. Gulp! SELF experts Stephanie Clarke, R.D., and Willow Jarosh, R.D., reveal better-for-you bevvies (cocktails included) from your favorite spots so you can sip and stay slim.
At the smoothie shop…
SKIP IT Jamba Juice Original (24 ounces) Aloha Pineapple Smoothie (410 calories, 1.5 grams fat)
Sip it Jamba Juice 16 oz Apple ’n Greens Smoothie (220 calories, 1 g fat)
We applaud the high-fiber fruit and calcium-rich yogurt in the Aloha Pineapple. But sherbet adds mega sugar (91 g here!), and the shake falls too short on protein to make a balanced lunch. Swap it for the Apple ’n Greens to cut 190 calories and 51 g sugar. Our pick also has 2 g more fiber, thanks to extra fruit (mango, peach) and veg (spinach, kale). Pair it with 1 oz protein-packed nuts for a complete lunch.
Sip it Jamba Juice 16 oz Apple ’n Greens Smoothie (220 calories, 1 g fat)
We applaud the high-fiber fruit and calcium-rich yogurt in the Aloha Pineapple. But sherbet adds mega sugar (91 g here!), and the shake falls too short on protein to make a balanced lunch. Swap it for the Apple ’n Greens to cut 190 calories and 51 g sugar. Our pick also has 2 g more fiber, thanks to extra fruit (mango, peach) and veg (spinach, kale). Pair it with 1 oz protein-packed nuts for a complete lunch.
At the coffee shop…
Skip it Starbucks Grande Iced Caramel Macchiato with whipped cream, extra vanilla syrup and caramel (440 calories, 21.5 g fat)
Sip it Starbucks Tall Coffee Frappuccino with skim milk, no whipped cream (160 calories, 0 g fat)
There’s room for treats in every diet, but the added syrup and caramel and whipped cream turn the Macchiato from a small splurge into a calorie and fat overload. Trade it for the Coffee Frappuccino: It has the same craveable qualities. (Creamy texture? Check! Tastes like a milk shake? Yep!) But forgoing the high-cal extras and opting for skim milk trims 280 calories and 21.5 g fat. And it’s still plenty flavorful, so the smaller cup is enough to satisfy your sweet tooth.
Sip it Starbucks Tall Coffee Frappuccino with skim milk, no whipped cream (160 calories, 0 g fat)
There’s room for treats in every diet, but the added syrup and caramel and whipped cream turn the Macchiato from a small splurge into a calorie and fat overload. Trade it for the Coffee Frappuccino: It has the same craveable qualities. (Creamy texture? Check! Tastes like a milk shake? Yep!) But forgoing the high-cal extras and opting for skim milk trims 280 calories and 21.5 g fat. And it’s still plenty flavorful, so the smaller cup is enough to satisfy your sweet tooth.
At the convenience store…
Skip it Snapple Lemon Tea (160 calories, 0 g fat per 16-oz bottle)
Sip it Honest Tea Half & Half Organic Tea with Lemonade (100 calories, 0 g fat per 16.9-oz bottle)
Four of the Snapple ingredients—water, tea, citric acid and natural flavors—are virtually free of calories and sugar. That means the drink’s 36 g (3 tablespoons) ofsugar come from the only other listed ingredient: added sugar. By contrast, Honest Tea delivers the same refreshing tea-and-lemon combo for 60 fewer calories. It does have some added sugar but 12 g less than Snapple does. Honest Tea also contains all-natural ingredients, making it a good alternative to soda, which has artificial stuff.
Sip it Honest Tea Half & Half Organic Tea with Lemonade (100 calories, 0 g fat per 16.9-oz bottle)
Four of the Snapple ingredients—water, tea, citric acid and natural flavors—are virtually free of calories and sugar. That means the drink’s 36 g (3 tablespoons) ofsugar come from the only other listed ingredient: added sugar. By contrast, Honest Tea delivers the same refreshing tea-and-lemon combo for 60 fewer calories. It does have some added sugar but 12 g less than Snapple does. Honest Tea also contains all-natural ingredients, making it a good alternative to soda, which has artificial stuff.
At the gym…
Skip it Juice Generation 24 oz Mucho Mango Smoothie (370 calories, 4 g fat)
Sip it Juice Generation 20 oz Pure Energy Juice (150 calories, 0 g fat)
Juice Generation’s blends are made with lots of produce and nothing artificial—bravo! But the smoothies are too high in calories to count as a snack, which shouldn’t exceed 200 calories. If you want a small pre- or postworkout pick-me-up, our choice, Pure Energy Juice, gives you 5 g energizing protein for 220 fewer calories. If it’s lunchtime, opt for the 24-oz Protein Buzz Smoothie (410 calories, 6 g fat). Blended with fruit and hemp, soy or whey protein, it’s more of a meal than other less caloric choices, and has the ideal combo of carbs and protein.
Sip it Juice Generation 20 oz Pure Energy Juice (150 calories, 0 g fat)
Juice Generation’s blends are made with lots of produce and nothing artificial—bravo! But the smoothies are too high in calories to count as a snack, which shouldn’t exceed 200 calories. If you want a small pre- or postworkout pick-me-up, our choice, Pure Energy Juice, gives you 5 g energizing protein for 220 fewer calories. If it’s lunchtime, opt for the 24-oz Protein Buzz Smoothie (410 calories, 6 g fat). Blended with fruit and hemp, soy or whey protein, it’s more of a meal than other less caloric choices, and has the ideal combo of carbs and protein.
At happy hour…
Skip it Oaxaca old-fashioned with tequila, mezcal, agave and bitters (159 calories, 0 g fat)
Sip it Club soda and a splash of fresh lime juice with a shot (1.5 oz) of tequila (100 calories, 0 g fat)
You know a cocktail a day may help protect your heart, but we’d offer this advice: Order carefully. Specialty drinks often have multiple types of liquor, and every 1.5-oz shot adds an additional 97 calories. (Plus, some bartenders are heavy-handed.) Also, beware excess agave: The plant-based sweetener can be 80 percent fructose, a sugar shown to increase belly fat in a study at the University of California in Davis. Stick to one type of booze with a zero-calorie mixer like club soda. Cheers!
Sip it Club soda and a splash of fresh lime juice with a shot (1.5 oz) of tequila (100 calories, 0 g fat)
You know a cocktail a day may help protect your heart, but we’d offer this advice: Order carefully. Specialty drinks often have multiple types of liquor, and every 1.5-oz shot adds an additional 97 calories. (Plus, some bartenders are heavy-handed.) Also, beware excess agave: The plant-based sweetener can be 80 percent fructose, a sugar shown to increase belly fat in a study at the University of California in Davis. Stick to one type of booze with a zero-calorie mixer like club soda. Cheers!
Making healthy choices doesn’t have to be boring! Impress guests and save on calories (without sacrificing taste) by whipping up one of these tasty yet light cocktails.
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